Ukujongana neengcinga zokuzibulala?

Umxholo

• Ukujongana neengcinga zokuzibulala
• Ukuphelisa ukufikelela kwiindlela ezibulalayo zokuzibulala
• Thatha amayeza njengoko kuyalelwe
• Kuphephe ukusebenzisa iziyobisi notywala
• Hlala unethemba
• Thetha nomntu
• Nika ingqalelo kwiimpawu zokulumkisa
• Umngcipheko wokuzibulala
• Izizathu ezinokubangela ukuzibulala
• Iziphumo zokuzibulala kwabo ubathandayo
• Ukufumana uNcedo ngeeNgcinga zokuzibulala
• Uthintelo lokuzibulala
  
• Ukuthatha
• Q:
• A:

Ushwankathelo

Uninzi lwabantu luba namava okuzibulala ngelinye ixesha ebomini babo. Ukuba uneengcinga zokuzibulala, yazi ukuba awuwedwa. Kuya kufuneka uyazi ukuba ukuziva uzibulala asiyompazamo yomlinganiswa, kwaye oko akuthethi ukuba uyaphambana okanye ubuthathaka. Ibonisa kuphela ukuba uhlangabezana nentlungu okanye usizi olungaphezulu kunokuba unokujamelana nazo ngoku.

Okwangoku, kunokubonakala ngathi ukungonwabi kwakho akunakuze kuphele. Kodwa kubalulekile ukuba uqaphele ukuba ngoncedo, ungoyisa iimvakalelo zokuzibulala.

Funa uncedo lwezonyango kwangoko ukuba ucinga ngokuzibulala. Ukuba awukufuphi esibhedlele, tsalela umnxeba i-National Suicide Prevention Lifeline ku-800-273-8255. Baqeqeshe abasebenzi ukuba bathethe nawe iiyure ezingama-24 ngosuku, iintsuku ezisixhenxe ngeveki.

Ukujongana neengcinga zokuzibulala

Khumbula ukuba iingxaki zezokwexeshana, kodwa ukuzibulala kuhlala ngonaphakade. Ukuthatha ubomi bakho akusiso isisombululo esifanelekileyo nakowuphi na umceli mngeni ojamelene nawo. Zinike ixesha lokuba iimeko zitshintshe kwaye iintlungu zidambe. Okwangoku, kuya kufuneka uthathe la manyathelo alandelayo xa uneengcinga zokuzibulala.

Ukuphelisa ukufikelela kwiindlela ezibulalayo zokuzibulala

Lahla nayiphi na imipu, iimela, okanye amayeza ayingozi ukuba unexhala lokuba ungazama ukuzibulala.

Thatha amayeza njengoko kuyalelwe

Amanye amayeza alwa nokudakumba anokunyusa umngcipheko wokuba neengcinga zokuzibulala, ngakumbi xa uqala ukuzithatha. Akufanele uyeke ukuthatha amayeza akho okanye utshintshe idosi yakho ngaphandle kokuba ugqirha ukuxelele ukuba wenze njalo. Iimvakalelo zakho zokuzibulala zinokuba zibi ngakumbi ukuba uyeka ngequbuliso ukuthatha amayeza akho. Unokufumana neempawu zokurhoxa. Ukuba ufumana iziphumo ebezingalindelekanga ezivela kumayeza owathathayo ngoku, thetha nogqirha wakho ngezinye iindlela onokukhetha kuzo.

Kuphephe ukusebenzisa iziyobisi notywala

Kunokuba sisilingo ukubhenela kwiziyobisi okanye utywala ngokungekho mthethweni ngamaxesha anzima. Nangona kunjalo, ukwenza njalo kunokwenza ukuba iingcinga zokuzibulala zibe mbi ngakumbi. Kubalulekile ukunqanda ezi zinto xa uziva ungenathemba okanye ucinga ngokuzibulala.

Hlala unethemba

Nokuba imeko yakho ibonakala ngathi imbi kangakanani, yazi ukuba zikho iindlela zokujongana nemicimbi ojongana nayo. Abantu abaninzi banamava okuzibulala kwaye basinda, kodwa kamva babulela kakhulu. Kukho ithuba elihle lokuba uyakuphila kwiimvakalelo zakho zokuzibulala, nokuba ungaziva iintlungu ezingakanani ngoku. Zinike ixesha olifunayo kwaye ungazami ukuya wedwa.

Thetha nomntu

Akufanele uzame ukulawula iimvakalelo zokuzibulala ngokwakho. Uncedo lobuchwephesha kunye nenkxaso evela kubathandekayo inokwenza kube lula ukoyisa nayiphi na imiceli mngeni ebangela iingcinga zokuzibulala. Kukwakho nemibutho emininzi kunye namaqela enkxaso anokukunceda ujongane neemvakalelo zokufuna ukuzibulala. Banokukunceda uqaphele ukuba ukuzibulala akuyona indlela eyiyo yokujongana neziganeko zobomi ezixinzelelekileyo.

Nika ingqalelo kwiimpawu zokulumkisa

Sebenza nogqirha wakho okanye ugqirha ukuze ufunde malunga nezinto ezinokubangela iingcinga zakho zokuzibulala. Oku kuya kukunceda uqaphele iimpawu zengozi kwangethuba kwaye uthathe isigqibo ngamanyathelo oza kuwathatha ngaphambi kwexesha. Kuyanceda ukuxelela amalungu osapho kunye nabahlobo malunga neempawu zokulumkisa ukuze bazi ukuba ungaludinga nini uncedo.

Umngcipheko wokuzibulala

Ngokutsho kweeLizwi zokuLumkisa ngokuBulala, ukuzibulala sesinye sezizathu eziphambili zokufa kwabantu eUnited States. Kuthatha ubomi babantu abamalunga nama-38,000 baseMelika minyaka le.

Akukho sizathu esinye sokuba umntu angazama ukuzibulala. Nangona kunjalo, izinto ezithile zinokunyusa umngcipheko. Omnye umntu unokulinga ukuzibulala ukuba uneengxaki zempilo yengqondo. Ngapha koko, ngaphezulu kweepesenti ze-45 zabantu abafa ngokuzibulala banesifo sengqondo ngexesha lokufa kwabo. Uxinzelelo yeyona nto iphambili emngciphekweni, kodwa ezinye iingxaki zempilo yengqondo zinokuba negalelo ekuzibulaleni, kubandakanya isifo se-bipolar kunye ne-schizophrenia.

Ngaphandle kwezifo zengqondo, uninzi lomngcipheko unokuba negalelo kwiingcinga zokuzibulala. Ezi zinto zibeka emngciphekweni zibandakanya:

• ukuhlukunyezwa kwesiyobisi
• ukuvalelwa
• Imbali yosapho yokuzibulala
• ukunqabiseka kwemisebenzi okanye amanqanaba asezantsi okwoneliseka ngumsebenzi
• Imbali yokuxhatshazwa
• ukufumanisa ukuba unesifo esibi, njengomhlaza okanye i-HIV
• ukubekelwa bucala ekuhlaleni okanye ulixhoba lokuxhatshazwa
• ukuvezwa kukuziphatha ngokuzibulala

Abantu abasemngciphekweni omkhulu wokuzibulala ngaba:

• amadoda
• abantu abangaphezu kweminyaka engama-45
• Abantu baseCaucasus, amaIndiya aseMelika, okanye abemi baseAlaska

Amadoda kunokwenzeka ukuba azame ukuzibulala kunabafazi, kodwa abasetyhini bathambekele ekubeni neengcinga zokuzibulala. Ukongeza, amadoda namabhinqa amadala kunokwenzeka ukuba azame ukuzibulala kunamadoda namabhinqa aselula.

Izizathu ezinokubangela ukuzibulala

Abaphandi abasazi kakuhle isizathu sokuba abanye abantu bahlakulele iingcinga zokuzibulala. Bakrokrela ukuba ufuzo lunokunika umkhondo. Iziganeko eziphezulu zokucinga ngokuzibulala sele zifunyenwe phakathi kwabantu abanembali yosapho yokuzibulala. Kodwa izifundo azikaqinisekisi ikhonkco lemfuza.

Ngaphandle kwemfuza, imiceli mngeni yobomi inokubangela abanye abantu ukuba babe neengcinga zokuzibulala. Ukuqhawula umtshato, ukuphulukana nomntu omthandayo, okanye ukuba neengxaki zemali kunokubangela imeko yokudakumba. Oku kungakhokelela ekubeni abantu baqale ukucinga ngendlela "yokuphuma" kwiingcinga neemvakalelo ezingalunganga.

Esinye isizathu esiqhelekileyo sokucinga ngokuzibulala kukuziva ulilolo okanye ungamkelwa ngabanye. Imvakalelo yokuzahlula unokubangelwa kukuziphatha ngokwesondo, iinkolelo zonqulo, kunye nokuzazisa ngokwesini. Ezi mvakalelo zihlala zisiba mbi xa kukho ukungabikho koncedo okanye inkxaso yoluntu.

Iziphumo zokuzibulala kwabo ubathandayo

Ukuzibulala kuthatha umthwalo kuye wonke umntu kubomi bexhoba, kunye nokulandela emva kweminyaka emininzi beziva. Ukuziva unetyala nomsindo ziimvakalelo eziqhelekileyo, njengoko abantu esibathandayo behlala bezibuza ukuba ngebe benze ntoni ukunceda. Ezi mvakalelo zinokubaphatha kakubi ubomi babo bonke.

Nangona ungaziva ulilolo okwangoku, yazi ukuba baninzi abantu abanokukuxhasa ngeli xesha linzima. Nokuba ngumhlobo osenyongweni, ilungu losapho, okanye ugqirha, thetha nomntu omthembileyo. Lo mntu kuya kufuneka akulungele ukumamela kuwe ngovelwano nokwamkela. Ukuba awuva ngathi uthetha ngeengxaki zakho nomntu omaziyo, tsalela umnxeba iNational Suicide Prevention Lifeline kwa-1-800-273-8255. Zonke iifowuni azichazwanga kwaye kukho abacebisi abakhoyo ngalo lonke ixesha.

Ukufumana uNcedo ngeeNgcinga zokuzibulala

Xa udibana nogqirha malunga nemeko yakho, uya kufumana umntu onovelwano onomdla wakhe ophambili ukunceda. Ugqirha wakho uya kukubuza malunga nembali yakho yezonyango, imbali yosapho kunye nembali yakho. Baza kuphinda bakubuze malunga neengcinga zakho zokuzibulala kunye nokuba ubafumana kangaphi. Iimpendulo zakho zinokubanceda baqonde izizathu ezinokubangela iimvakalelo zakho zokuzibulala.

Ugqirha wakho angaqhuba iimvavanyo ezithile ukuba ukrokrela ukuba isigulo sengqondo okanye imeko yezonyango ibangela iingcinga zakho zokuzibulala. Iziphumo zovavanyo zinokubanceda ukuba baqonde esona sizathu kwaye babone eyona khosi ilungileyo yonyango.

Ukuba iimvakalelo zakho zokuzibulala azinakucaciswa yingxaki yempilo, ugqirha wakho unokukuthumela kunyangi ukuze ufumane iingcebiso. Ukudibana nonyango rhoqo kukuvumela ukuba uchaze ngokucacileyo iimvakalelo zakho kwaye uxoxe ngazo naziphi na iingxaki onokuba unazo. Ngokungafaniyo nabahlobo kunye nosapho, ugqirha wakho yingcali enokukufundisa ngeendlela ezifanelekileyo zokuhlangabezana neengcinga zokuzibulala. Kukho inqanaba elithile lokhuseleko xa uthetha nomcebisi ngempilo yengqondo. Kuba awubazi, unokunyaniseka malunga neemvakalelo zakho ngaphandle koloyiko lokucaphukisa nabani na.

Ngelixa ngamanye amaxesha iingcinga zokubaleka ebomini ziyinxalenye yomntu, iingcinga ezinzulu zokuzibulala zifuna unyango. Ukuba ngoku ucinga ngokuzibulala, fumana uncedo ngokukhawuleza.

Uthintelo lokuzibulala

1. Ukuba ucinga ukuba umntu usemngciphekweni wokuzenzakalisa okanye wenzakalise omnye umntu:
2. • Tsalela umnxeba ku-911 okanye inombolo yakho yongxamiseko yasekuhlaleni.
3. • Hlala naloo mntu de kufike uncedo.
4. • Susa nayiphi na imipu, iimela, amayeza, okanye ezinye izinto ezinokubangela ingozi.
5. • Mamela, kodwa musa ukugweba, ukuphikisa, ukugrogrisa, okanye ukukhwaza.
6. Ukuba wena okanye umntu omaziyo ucinga ngokuzibulala, fumana uncedo kwingxaki okanye kumnxeba wokukhusela ukuzibulala. Zama iNqanaba lokuSebenza lokuThintela ukuzibulala ku-800-273-8255.

Ukuthatha

Ukuba uneengcinga zokuzibulala, kubalulekile ukuba uqale uzithembise ukuba ngekhe wenze nto de ube ufuna uncedo. Abantu abaninzi banamava okuzibulala kwaye basinda, kodwa kamva babulela kakhulu.

Qiniseka ukuba uthetha nomntu ukuba unengxaki yokujongana neengcinga zokuzibulala ngokwakho. Ngokufuna uncedo, ungaqala ukuqonda ukuba awuwedwa kwaye ungadlula kweli xesha linzima.

Kukwabalulekile ukuba uthethe nogqirha wakho ukuba ukrokrela ukudakumba okanye esinye isifo sengqondo sinegalelo kwiimvakalelo zakho zokuzibulala. Ugqirha wakho unokukunika unyango kwaye akuthumele kumcebisi onelayisensi onokukunceda usebenze kwimiceli mngeni kwimeko yakho. Ngonyango nangamayeza, uninzi lwabasetyhini kunye nabesilisa ababekade bezibulala baye bakwazi ukudlula kwiingcinga zokuzibulala kwaye baphile ubomi obonwabileyo.

Q:

Ndingamnceda njani umntu ocinga ngokuzibulala?

Isigulana esingaziwayo

A:

Into ebaluleke kakhulu onokuyenza kukuqonda ukuba umntu ufuna uncedo. Musa "ukucinga" ukuba abayi kwenza kwiingcamango zabo okanye bacinge kuwe ukuba bafuna ukukhangela. Abantu abafumana iingcinga zokuzibulala bafuna uncedo. Baxhase, kodwa banyanzelise ukuba bafune uncedo kwangoko. Ukuba umntu ukuxelela ukuba bazokuzibulala, yenza inkqubo yezonyango engxamisekileyo (EMS) kwangoko. Izenzo zakho ezingxamisekileyo zinokusindisa ubomi! Umntu wakho omthandayo unokukucaphukisa ekuqaleni, kodwa banokuba nombulelo kamva.

UTimothy J. Legg, PhD, PMHNP-BCAmpendulo zimele izimvo zeengcali zethu zonyango. Yonke imixholo inolwazi ngokungqongqo kwaye akufuneki ukuba ithathelwe ingqalelo njengengcebiso yezonyango.